How to do the barbell bench press

Step by step

1. Lie on the bench.
2. Extend your arms and grab the bar evenly, having your hands slightly wider than shoulder-width apart.
3. Bring your shoulder blades back and dig them into the bench.
4. Arch your lower back and plant your feet flat on the floor.
5. Take a breath, unrack the bar, and bring it over your chest.
6. Inhale again and lower the barbell to your lower chest, tapping it slightly.
7. Hold for a moment and press the bar until your elbows are straight. Exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell bench press

• Push / Pull / Legs4 × 8
• Upper / Lower Strength4 × 6
• Full Body Beginner3 × 8
• 5x5 Strength5 × 5
• Bro Split4 × 8
• Athletic Performance4 × 6
• PPL Advanced5 × 5
• 6-Week Bigger Arms3 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.